Author: Futon

  • Participation Medal for Everyone

    The night before, Hermey texted to the typical Green Mile gang as the Q sheet was empty. He proposed a Hot Potato or put Dr. Scholls on the spot and he came through in the clutch to put together quite a beatdown. FYI, little to no running does not mean it will be easy. According to the news crew shooting a scene a little way down the road, this is how it went down:

    Warm Up: Short Mosey followed by various IC exercises. Mosey back to the main parking lot for the main event.

    COP 1: 4 Corners with a Twist – Corner 1: 40 HRMs –> Bear Crawl to Corner 2: 40 V Ups –> Run to Corner 3: 40 Tuck Jumps –> Bear Crawl to Corner 4: 40 Curb Dups –> Run to Corner 1. First person to complete the cycle hollers out STOP. All other PAX members hold plank while the winner goes to the middle and performs 5 Amelia Style Burpees. Start the cycle over where you left off until the next person finishes and hollers STOP. Continue cycle until everyone is a winner! This was sneaky difficult!

    COP 2: With 5 minutes left did a quick ring of fire with favorite called exercise by each PAX x 1 minute each.

    Numbers, Names, Announcements (Fandango 1 Year at Alamo 3/17, Alamo 2nd Year Anniversary 3/24, Chili Cook Off at L Woods 3/22, Upcoming CSAUP Event May 2-3), Prayers (Wildcat’s son who broke his arm this week). Thanks for leading Dr. Scholls and hope to see you continuing to sign up for the Q out at the Green Mile.

  • 2:30 AM Wake Up = An Angry Q

    The morning of either an epic snowstorm or another epic bust, 7 HIMs showed up at the Green Mile to an empty Q sheet. YHC woke up at 2:30 AM for no apparent reason and couldn’t fall back to sleep with thoughts of lunges, merkins and burpees oh my! According to the 5 snow flurries we saw, this is how it went down:

    Warmup: Mosey to the bus parking lot for IC exercises: SSHs, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches and Mountain Climbers. Temps/Wind Chills were chilly, so we started moving…

    COP 1: Chest/Back in the bus parking spots. Start at the beginning (spot 1) and run down to the end (spot 18) to perform 18 HRMs. Return to spot 1 for 1 Burpee. Run back to spot 17 for 17 HRMs and return to spot 1 for 1 Burpee. Repeat in descending fashion and performed HRMs for spots 18-14, Superman for spots 13-7 and then back to HRMs for spots 6-1 all with 1 Burpee back at spot 1. This ended up being harder than my 2:43 AM brain expected!

    COP 2: Mosey to the benches for a Legs triple check. P1 – Step Ups, P2 – Single Leg Squats, P3 – Lunges down the sidewalk and run back.

    COP 3: Mosey back to the front parking lot for a Abs Dora. 100 Butterfly Style WWIIs, 200 Double Count Flutter Kicks and 300 LBCs. Timer runs across the parking and back. When partners switch, perform 5 Plank Jacks/Jack Knife combo for the 100 count, 3 Plank Jacks/Jack Knife combo for 200 count and 1 Plank Jacks/Jack Knife combo for the 300 count.

    Perfect ending right at 6:15 AM, Numbers, Names, Announcements (SOJ SLT Meeting 3/11 at Heist’s 7 PM), Prayer Requests (Safety with pending snowstorm, patience for parents that work from home with kids out of school)

    Great work by all of you gentlemen. There was some grumbling from time to time and lessons learned that if YHC wakes up at such an early hour and takes the Q that his anger is being taken out on the PAX. Shoutout to TSG for planning to come out this am, but the 5-0 had different plans. I assume he/she had to know he was busting ass to get to an F3 workout, but that wasn’t enough to allow him to arrive in time. Way to go back home and do a self-ruck buddy! Pleasure leading this morning fellas. Have a blessed day and stay safe!

  • Instagram Workout Model Inspired Wall Exercises

    6 men looking to better themselves showed up this morning at the Green Mile. Weather conditions were much better today compared to last week, although Hardywood had more clothes on today, confusing us all. According to the 2 guys checking the school alarms that informed us the fire alarm was about to go off, this is how it went down:

    Warm Up: Mosey to bus parking lot and circled up for SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Merkins, Butterfly Stretch, Knee to Chest Stretch, Roscoes Mom

    COP 1: Bus Parking Spots (18 total spots working our way down) Spots 18-16: Lunge down the lines, Squats in the parking spot equal to quantity shown in the spot. Spots 15-13: Backwards lunge down the lines, Side lunges in the parking spot equal to quantity shown in the spot. Spots 12-10: Bear Crawl down the lines, Double Count Mountain Climbers in the parking spot equal to quantity shown in the spot. Spots 9-7: Crawl Bear down the lines, WWIIs in the parking spot equal to quantity shown in the spot. Spots 6-4: Broad Jump Burpee down the lines, Merkins in the parking spot equal to quantity shown in the spot. Spots 3-1: Backwards Broad Jump Burpees (these were weird) down the lines, Diamond Merkins in the parking spot equal to quantity shown in the spot.

    COP 2: Moseyed around the school to the playground for at triple check – P1 performs a burpee to a pull up on the bar with the jump, P2 performs single leg squats and P3 runs down around the dumpster and back.

    COP 3: Wall Work – Balls to the wall and complete double count mountain climbers on the wall x 20. Rest. Balls back to wall and then walk hands forward while walking feet down the wall trying to keep feet in contact with the wall without placing them down on the ground. Good shoulder and core workout. Exercise termed the “Cliffhanger” in the COT.

    COP 4: Moseyed back around the school to retrieve lost articles of clothing as Hermes put on a strip tease earlier and ended at the flag with 2 Amelia Style Burpees for our Amelia crew that showed up and 1 minute plank.

    Numbers, Names, Announcements (Frozen Triangle Feb 8), Prayers (No specifics, just general appreciation for our blessings)

    Thanks for showing up today fellas and hope you have a blessed day!

  • Heist’s Wittle Frozen Piggies

    Night one of the CFP Semifinals caused Satan’s Hill most frequented PAX to fartsack this AM. Congrats to the Irish and Rudy! 4 HIMs still managed to make it out in the cold for a beatdown. According to Heist’s wittle frozen piggies (my man couldn’t find his sheepskin gloves this AM) this is how it went down:

    Warmup jog halfway up Satan’s Hill and back to the parking lot for SSHs, Helicopters, Deadman Hang, Ukranian Soldiers, Knee to Chest, Roscoe’s Mom and LBCs.

    COP 1: Dora w/ coupons in the parking lot. 100 Anterior Raises, 200 Skull Crushers, 300 Curls. Timer carries coupon around parking lot island and back to do 1 blockee before switching. Cindy’s were stupid cold this morning and causing all members to feel like their fingers were going numb. Switched it up that timer runs to the end of the parking lot and back.

    COP 2: Moseyed up Satan’s Hill and over to the Willowmore cul de sac for a Legs Quad Check – Lunges, Squats, Monkey Humpers and timer runs to the bottom of the cul de sac and back.

    COP 3: Moseyed back to the parking lot for ring of fire abs. 25 count around the circle twice for various ab exercise in IC and OYO ending in a 2-minute plank.

    Time called, Numbers, Names, Announcements (Frozen Triangle), Prayers for Chipper’s daughter, people impacted by the fires in California, safety with pending winter weather.

    Appreciate you fellas showing up this morning. Get out there this weekend and spend some time with your kids/family in the snow!

  • Happy New Year Downrange

    F3 Grandstrand doesn’t hold a New Year’s Convergence and now I see why. These boys must have stayed up all night to party as only 3 HIMs showed up this AM at The Oyster. Started the new year off with a hot potato. According to the female hollering “I hate you. DO NOT FOLLOW ME!” to the apparent ex boyfriend following said female at 5:38 AM this is how it went down:

    Karma started us of with: Warmup with various IC exercises ending in 10 burpees

    Moseyed over to the bridge to cross over the water via bear crawl. 9 burpees. Continue mosey down 6 blocks to the tennis courts. 8 burpees. Karoaked across 2 tennis courts for 10 HRMs and back to the start for 7 burpees. Continued with exercise down until 1 burpee.

    Q tossed to Sarge: Moseyed way back in the direction of the flag and stopped at intersections for various exercises – Squats x 25, Lunges x 20, WWIIs x 25, Flutter Kicks x 20

    Q tossed to YHC with 5 mins left: Mailbox exercises starting with 1 Merkin, run to next mailbox for 1 Merkin + 2 Carolina Dry docks, run to next and add 3 Squats, continue on, add 4 Lieutenant dans and finally 5 LBCs. Running short on time with 1/2 mile back to the flag so picked up the pace and returned to the flag at 6:15 on the dot for a total of 2.4 miles.

    Numbers, Names, Karma took us out in prayer

    Likely heading back to VA later today and I appreciate all of the hospitality from the F3 Grandstrand crew. If you ever travel down this way, definitely check out The Oyster and Blackbeard’s Revenge as well as other AOs they may have in the area. Happy New Year to all and looking forward to continuing to better ourselves in 2025!

  • Downrange at Blackbeard’s Revenge

    Closing out 2024 with 1 final down range post in Surfside Beach/Murrells Inlet area. Respect to the 14 HIMs that showed up this morning. There were equal if not more PAX members that were 50+ in age today including Papa Smurf who is 76! Great to post with these fellas today and end 2024 with a good workout. Look forward to what 2025 has to offer. Here is how the workout went down:

    Warmup with various IC exercises including a variety of shoulder exercises that had my shoulders burning!

    COP 1: Lap around the baseball field to the benches. Partner up – alternate between wall sits and exercises on the benches to include dips, decline merkins, incline merkins, step ups x 24 each

    COP 2: Basketball Court Suicides including various exercises and bear crawls

    COP 3: Ring of Fire of your favorite called exercise x 24

    BTTF, Numbers, Names, Announcements, COT

  • Downrange at “The Oyster”

    Enjoying a little rest and relaxation down at Surfside Beach, SC with the family, but still gotta keep the muffin top away. Posted with 9 of the F3 Grandstrand fellas at the AO – The Oyster. Here is how it went down:

    Various IC warm up exercises.

    COP 1: Mosey to the waterway bridge to bear crawl up and over. Moseyed through the streets of Surfside stopping at 3 different intersections for 10 squats, 10 merkins, 10 wide merkins, 10 diamond merkins.

    COP 2: Moseyed to a public beach access with a big ramp up and over to the beach. Performed 11s with peter parkers in the parking lot and squats on the beach.

    COP 3: Indian run on the beach down to the pier. At the pier ran up the stairs and performed 1 burpee at the top and back down.

    COP 4: Mosey back towards the flag stopping at 2 intersections to perform 10 merkins followed by a jail break at the last back to the flag for 10 more merkins.

    Numbers, Names, Prayer

    Always fun to post downrange and see how different areas run things. Hoping to post another time or 2 while down here to end 2024 right and bring in 2025 even better!

  • Down Range Visiting Family in NC for Christmas

    YHC missed his typical workout at Satan’s Hill on Friday due to traveling down to NC to celebrate Christmas with the family. Decided to lead a PAX of 1 through a Saturday morning workout to allow YHC to eat more than usual for “Christmas Dinner” tonight. Here is how it went down:

    COP 1: 50’s Dora: Run lap around track, 50 Dips, Run lap around track, 50 Incline/Decline Merkins, Run lap around track, 50 Squats, Run lap around track, 50 Step Ups, Run lap around track, 50 LBCs, Run lap around track, 50 Carolina Dry Docks

    COP 2: Mosey to the playground for set of 10 pull ups

    COP 3: 11’s with Merkins and Jump Squats

    COP 4: 4 Corners Prostitute Style – 10 Diamond Merkins, 20 SSH, 30 Calf Raises with Arm Circles, 40 LBCs, Ended with 1 final lap around the track.

    Number, Name, No Announcements, Prayers for safe travels to all of those traveling this holiday season, those battling various illnesses and for a blessed Christmas! Now time to sit back, relax, watch the CFP and enjoy Christmas dinner/drinks with the family! Have a blessed day fellas!

  • Hermey made me late!

    7 HIMS showed up to the Green Mile today to an empty Q sheet, but YHC felt compelled to step up to the plate for an impromptu beatdown. Thanks to the Amelia fellas for showing up today and almost outnumbering the SOJ crew. Took off for a warmup mosey at 0530 when Dumar comes flying in the parking lot with a half-dressed Hermey apparently. Lesson learned – If you give Hermey a ride, he will start off in just his man thong and will add appropriate layers on the drive. Circled back to grab the 6 and continued on for the following:

    Warmup: SSH, Deadman hang, Ukranian Soldiers, Copperhead Squats, Merkins, Fudds Wife, Wilsons Wife

    COP 1: Moseyed down the parking lot a bit for the Parking Spots MILE – PAX members picked a parking spot that lines up with 3 additional spots going across the parking lot. Parking Spot 1 for M – Merkins x 10, Bear Crawl to Parking Spot 2 for I – Inch Worms across the spot, Bear Crawl to Parking Spot 3 for L – Lateral Toe Touches x 10 each side, Bear Crawl to Parking Spot 4 for E – Energized Lunges (Lunge with a jump up at the end), Bernie back to the start and repeat x 5

    COP 2: Moseyed to the bus loop for an indigenous style “run” – PAX members line up and started off performing flutter kicks while PAX member in the back performs Broad Jump Burpees to the front of the line. Hermey and his man thong were very impressed with the young gun – Dr Scholl’s. broad jump burpees. YHC took offense and stepped his form up! 2nd round PAX switched to WWIIs, 3rd round PAX switched to LBCs.

    COP 3: Moseyed to picnic benches for a triple check with Decline Merkins, Step Ups and runner to the parking lot and back

    COP 4: Moseyed to the front of the school for a Build a Bank – PAX members banked 250 Crunchy Frogs with 1 runner circling around the loop and back. 2nd round 500 Squats, 3rd round 3 count arm circles x 250.

    Time called, Numbers, Names, Announcements (None mentioned), Prayer Requests (Safe travels over holidays, prayers for the less fortunate during this time of year, prayers for 2nd grader at Swift Creek ES that lost her life last week and prayers for the fellow that lost his lift after being struck by a car in Winterfield Crossing last week).

    Fellas, it was a pleasure to lead and look forward to combining SOJs finest with Amelia’s finest in the future. Hardywood is going to share the RVA Q sheet and get the Amelia boys to come kick our asses too! Have a blessed day!

  • Gambling at The Green Mile

    7 HIMs weren’t afraid of the temperatures in the teens and made it out to The Green Mile for a little Deck of Cards workout. Crabgrass continues his streak of workouts in shorts and a t-shirt, but did admit that his teeth were cold today. According to his chattering chompers, here is how it all went down:

    Warm-up: Mosey around the school to the bus parking lot where YHC anticipated conducting the workout, however the lights were off making it hard to see the cards. Continued warm up with IC exercises including SSH, Helicopters, Deadman Hang, Ukranian Soldiers, Merkins, Wilson’s/Fudd’s Wife and Roscoe’s Mom. Moseyed back to the main parking lot for the main event.

    Deck of Cards Workout: Each PAX member flips the top card and performs # shown for repetitions – Hearts = Hand Release Merkins, Diamonds = Dips on the Curb, Spades = Jump Squats, Clubs = Carolina Dry Docks, J/Q/K = 2 Count Flutter Kicks x 11-13 reps, Ace = Burpees x 10, Joker = Dealer’s Choice, Red Card = Run to # shown parking space and back

    Round 1 – Normal deck of cards style with rules above

    Round 2 – Call the card higher or lower – If incorrect, sprint to the next curb and back to perform above rules. First Joker appeared pulled by Hermes – PAX circled up for 3 minutes of ring of fire with favorite Merkin followed by favorite ab exercise.

    Round 3 – Call the card higher or lower AND red or black – If incorrect on high/low, Bernie to the next curb and back, if incorrect on red/back – perform 5 firecrackers and continue with above rules

    Round 4 – Call the card’s number AND suit – If incorrect on number, Bernie to the next curb and back, if incorrect on the suit – perform 10 monkey humpers and continue with above rules

    Round 5 – Running short on time as YHC tried to get too cute in Round 3 & 4, so back to normal deck of cards rules above. 2nd Joker appeared and YHC called an all out sprint to the curb, x 5 Burpees and back to continue with above rules. Somehow (PAX blaming YHC for stacking the deck?) we ended on an Ace with 10 Burpees and time was called.

    Numbers, Names, Announcement (Woodsman’s VQ 12/16 at Alamo, Rosie’s 12 Days of Christmas 12/17 at No Toll – See EF Hutton if interested in Secret Santa), Prayers (Anonymous 5-year-old diagnosed with Lymphoma that Heist saw a random text on a guy’s phone at Costco, Wildcat’s family/friends battling illness, YHC’s coworker whose father is in Hospice, YHC’s mother in law battling cancer, Dumar’s Dad starting radiation tomorrow).

    Thanks for coming out this morning fellas and pushing yourselves! Keep doing hard things!